This HIIT Workout is Just Four Explosive Moves for the 4th of July

Get the firework show started early with this explosive total-body, zero equipment required Fourth of July HIIT workout.

Four rounds of these four moves will drive your metabolism up and add the extra heat to your buns. (And we’re not talking about the hot dog and hamburger kind.) Explode through these moves by using your own momentum and power, and get ready to rock it for the Fourth.

Forward Leap with Half Turn

• Stand with your feet wider than shoulder-width apart in an athletic ready position.
• Squat down about one-third of the way then jump forward landing softly on both feet in an athletic ready position.
• Make a quick half turn jump to your right so you’re facing the opposite way.
• Squat down about one-third of the way then jump forward landing softly on both feet in an athletic ready position.
• Make a quick half turn to your left so you’re facing the way you started.
• Perform a total of 8 reps.

Lateral Scissor Jump

• Begin with your feet hip-width apart.
• Step back with your left leg so that you’re in a forward lunge position with your right leg forward.
• Lunging down on your right foot, leap laterally and vertically while you cycle the left leg forward into a lunge position.
• Continue lunging down, leaping laterally and vertically while cycling the legs in a lunge position performing four repetitions to the right.
• Repeat four reps laterally moving toward the left. Repeat this sequence twice.

Cross-Over Moving Lateral Push-Up

• Begin in a push-up position with your hands wider than shoulder-width apart.
• Perform a push-up. Cross the left hand over the right hand with the right leg moving laterally to the right. Repeat and perform four repetitions moving laterally to the right.
• Perform the above sequence on the opposite side. Cross the right hand over the left hand with the left leg moving laterally to the left. Perform four repetitions moving laterally to the left.

Full-Body Get-Up

• Lie flat on your back. Keeping your right foot on the ground, bend your right knee. Extend your left leg so it’s straight on the floor. Extend your left arm so it’s vertical toward the ceiling.
• Using momentum, push off your right foot and drive forward and upward so that you stand straight up on your right leg. (You may use your right hand slightly to push yourself up onto your right foot).
• Reverse the movement, bending your right knee in a single-leg squat and your weight on your right foot. (You may use your right hand to assist the lowering phase). Lower yourself down toward the ground into a sitting position and lying flat on your back to your starting position.
• Repeat for four repetitions with the right knee bent, then switch legs and repeat for four repetitions on the left.

Photo credit: jacoblund, Getty Images; Tom Casey, box24studio.com
Model: Krista Jacobs, 24 Hour Fitness